I think I posted earlier in this topic that I was gonna start meditating as per psych suggestion. Well I started last Thursday, twice a day, ten minute sessions each. Missed a couple over weekend.
I've been doing "progressive relaxation" again as per psych recommendation for anxiety. Basically you focus on your breath and tighten muscles through the body, then relax on the exhale and focus on difference between the tension and relaxation.
Morning sessions tend to be more difficult since I'm thinking about the upcoming day. Last night I did about a half hour though until my wife snapped me out of it calling for the dog. I did two videos and then just did my own thing. I think I really like doing my own thing because you don't have to worry about syncing your breath to the video. I'm kind of coming up with a strategy where it's tension, deep breath, exhale and release tension, followed by two deep breaths focusing on the relaxation before moving to the next body part.
When I really am in the zone I really enjoy it, once your mind is only focused on your body you can really "feel" your tension melting out of the body, and obtaining a really heavy/relaxed bodily feeling.
I don't know that it's made such a difference in my day to day but I'm only on day 6.
I wonder if there is anything better specifically for anxiety, since what I'm doing is kind of body focused as opposed to mind focused. But certainly there is some overlap in terms of mindfulness. Def need to do more research.
Your body and mind intermingle. Relaxing your body should relax your mind a bit.
Try "noting".
When you have a feelimg or a thought, note it. "Ah i feel anxious." It stops that thought in its place and disconnects you from it a bit.that one really works well for me.
Meditation and mindfulness are separate phenomenon. Mindfulness is a meta awareness that you carry with you all day long. Meditation is a focused form of that.
Meditation will strengthen your brain and facilitate "trait changes" consequently.. Reducing size of amygdala etc. Stressful events will become less stressful. Practitioners still feel experiencs just as much as non practitioners But they feel them for shorter amounts of time.think of a drop of water falling into a puddle.. Both people will have the drop fall.. The ripple is much larger for the non practitioner.
But thisb isn't enlightenment and it isn't meta awareness or mindfulness.
Your mind wanders all day long. Intermittently remind yourself that you're thinking or feeling throughout the day. Mind wandering is psychosis.. You'll end up traveling light years without moving a foot and you could run way off course. This helps prevent that.
If something big happens (stressor) remind yourself to be present. Anything Thad ever happened to you happened "now". Not tomorrow or yesterday. So live right now. Not all thinking or planning is bad. It's necessary. But remind yourself to ask yourself whether or not your thoughts are productive and if not, bring yourself back to the moment. Look around and just notice things around you. Admire its transcendence. Go through your sensations and recognize them all. Bring your mind back to the moment.
If you are anxious, aknowledge it. Accept it. Explore what that thought or feeling is and how it's manifesting. And then un identity with it. "This is just a thought. It doesn't mean it's true." "This is a feeling. It's transitory. I have those and then they go away". If you are super stressed, go through all of that, and you may consider bringing yourself back to recognizing your breath and sensations. When you do that, you aren't escalsting your anxiety or stress because you aren't thinking about it. (Thks is RAIN.. Recognize, Accept, Investigate, Non identification)
Mind and body are connected. By relaxing your body it relaxes your mind. Breathing out is your body's way of regulating stress and anxiety. Breath in two counts then hold for two and breath out for four.. See what that does for you. Explore it and how your mind and body interact